Posts Tagged ‘Shoulders’

Lower Stomach Exercises -Unleashing The Best Techniques Ever!

A very important and many a time neglected step in these stomach exercises is isolating specific muscles in the abdomen. One set of muscles that needs separation so that they can be worked out properly are the lower stomach’s muscles. There are many of these stomach exercises which will isolate and will work on these muscles. With any kind of exercise regime, be sure to get a professional’s advice before beginning and do warm up properly for avoiding injuries.

Crunch less Crunch
This exercise is comparatively simple but might be difficult too. Essentially, it includes trying to push the belly button towards the spinal. This might be tricky, as this thing involves using muscles that wouldn’t have been used by you for activating. For a start, either on your stomach, lie or kneel. You may want to try both these ways and see which would help you feel the particular exercise better. As much as possible, relax the body then do try to use the lower abdominals only to move the belly button towards the spine. Hold it for 10 seconds. If holding back for 10 seconds feels quite easy, then hold for a lengthier period. The aim is to get hold of the contraction till you either can’t feel it, or till you feel you’re other muscles work harder than your transverse abdomen. When you feel like this, let out the contraction.

Alternating Touch of Toes
You should lie on a very flat floor for this kind of a stomach workout. Floor might work the best, using a towel or mat to cushion the spinal chord. Lie over the floor and put the feet up, in air. Extend the right arm and use the lower abdominals for lifting your shoulders from the floor. Touch the left toes with the right hand, and then bend yourself down again. Switch the hands and repeat it. Keep the knees straight and do maintain a space in between your chest and chin.

Sit-Up Hold
When you are lying still on the ground, try this one. Bend the knees so that your feet become flat on the floor and do position the hands behind the head. Have your elbows back so that you can’t see them– don’t put them along your head. Use only your lower abs for lifting your shoulders from the floor. Hold it for 10 seconds. You might increase the duration as you hold as the hold gets easier. Always lift your shoulder with your abdominals and definitely not with your neck or arms.

Lower Back Flattening
This stomach workout is a natural progression from sit-up hold, since it gets started from the basic position: i.e., lying down, feet flat, knees bent. You might have noticed in the previous workout that there will be a space between the lower back & the floor, which is created by your spine’s curve. In this workout, you might want to use the lower abdominals for pushing the lower back towards the floor and to eliminate this small space. Try to push, only with the lower abs and not by using the legs. Your pelvis might rotate slightly, which is good, as long as these lower abs do their work. Once you get your back flat in the floor, hold it for 10 seconds. Again, you must continue to increase this time since your stomach muscles starts gaining strength and endurance.

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Oblique Abdominal Exercise With Exercise Ball

The primary objective of this exercise is to increase the tone and strength of the oblique abdominal muscles. We have previously discussed the toning of the main (rectus) abdominal muscles. This exercise is very similar, but with a little twist.

Like the main abdominal exercise, you prepare for this exercise by sitting in a normal folding style or kitchen chair. You then place your exercise ball (also known as a therapy ball) on your lap. If the exercise ball is properly sized for your body, the ball should allow you to extend your arms over the top of the ball without without too much upward deflection. Now separate your knees about 8-10 inches to help stabilize you while doing the exercise. You may be surprised to know that a lot of folks fall off the exercise ball the first time they use them because they are not used to balancing in a seated position.

Now, place both of your arms over the ball keeping your elbows
extended (which means straight) and your arms shoulders-width apart. With your arms over the ball you are ready to start the exercise and strenghten your oblique abdominal muscles.

Step One: Take a deep breath in.
Step Two: While slowly letting your breath out, try to touch the left elbow and the right knee. Of course, you won’t be able to touch, but the idea is to move the left elbow and right knee toward each other. Just keep the arm and elbow locked straight; now raise the right thigh and knee up on an angle toward your left elbow. Try to steadily breathe out the entire time you are squeezing the ball.
Step Three: Rest for two or three breath cycles.
Step Four: Repeat on the opposite side.
Step Five: Repeat 5 – 8 times for each side.
(If you would like to see pictures of this exercise, please go to www.home-rehab-supply.com and click on the “Exercise Tips” section.)

This abdominal exercise should be comfortable for the low back.
If you encounter shoulder pain, you can try bending your elbows
90 degrees.

This exercise should be preceded and followed by the Abdominal
Pre/Post exercise stretch to warm up the tissues and prevent injury.

Warning: Therapeutic exercises should not significantly increase pain during the exercise. Increased pain or symptoms could be a sign of a more serious condition and you should consult your health care professional for guidance.

Dr. Alan Weidner graduated summa cum laude from Southern California University of Health Sciences. His website, www.home-rehab-supply.com , offers home exercise help, including exercise balls and rolls.
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P90x Exercise Ball

With today’s different equipment used on cultivating the muscular body, different equipment had been invented and widely used for the different exercise people are getting in. One of the most familiar and widely used is the Exercise Ball.

Considered as wonderful equipment for the muscular body that each and every person wanted to have, it was really made for reaching and achieving the perfect body you want.

Here are some reasons why Exercise Ball is a must use than any other equipment the market has.

1. Achieving that six-pack body

Known, as the “six pack exercise” this exercise type is aimed to tone the body as well as the abdomen is concern. It is the easiest way in achieving the oblique body, and its quite popular with the abdominal exercise ball users.

Here are the steps on how to create and have the six-pack body.

Its first step is to position one’s self to lie on the exercise ball, making sure that one’s knees are at a 90-degree angle, with the rest of the body on a position parallel to the floor. From then on, the exerciser would have to slowly lift his/her shoulders upwards, without bending one’s hips. Do this with a relaxed breathing and muscles are well stretched.

After this, the exerciser would go back to the starting position. It is a relatively easy exercise, which produces ideal results.
And rest assure that you have that confident in performing the exercise

2. Exercise Ball Abdominal Roll-ups

Aiming the body’s rectus abdominal, oblique and the hip flexors, abdominal exercise ball roll-ups provide quite a workout experience, strengthening an exerciser’s general abdomen area, on which the body would really feel strength which would then result to much appreciated endurance of the body.

This exercise is done positioning the exercise ball in front of a kneeling exerciser, then, after positioning the ball in front, lies on top of the ball. The exercise’s second step comes with the exerciser reaching out, letting his/her hands touch the ground, rolling the ball towards his/her thighs. The exerciser then walks his/her hands until he/she touches the ball, making sure his abdominal are tightened as well as his/her shoulders are properly aligned with his/her hands. Making a perfect balance would then result to a better bending and other body movements.

From there, the exerciser pulls the ball forward, then bending his/her knees towards his/her chest, while the ball is rolled beneath the exerciser until the exerciser’s knees touch his/her chest, and feel the grip and contact with the ball.

After this, the exerciser rolls back into the starting position, then repeating the steps, making a successful Exercise Ball Abdominal Roll-Up. And now result to a better feeling.

There are other exercises, which utilize abdominal exercise balls.
With this 2 simple ways. Achieving the body you want will always be at your hand and what to wait for but to have these Exercise Ball.

Finding the perfect P90X Exercise Ball takes time and effort. The P90X Plus workout is a great place to start if a person is interested in flat abs. The P90X is also another workout that will help develop flat abs.

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Ab Workouts


www.combatthefat.com One of thoe great ab workouts is a pull up bar. A pull up bar is only about 10-15 dollars, goes right in your doorway. Its very powerful for upper body exercises like pull ups, chin ups, you can work your back, you can work your biceps you can work your shoulders and especially your abs. For more abs exercise visit http … workout routines schedules weightlifting charts 3day routine ways to at home exercises lose weight quickly fast abs printable loss fitness workouts …

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Belly Dancing Costumes & Exercises : Belly Dancing Exercise


To do belly-dancing exercises, practice belly-dance isolations by keeping the belly button in, the shoulders back and the chest lifted. Learn to do belly-dancing exercises withtips from a professional belly dancer in this free video about learning to belly dance. Expert: Johanna Krynytzky Contact: www.hip-expressions.com Bio: Johanna Krynytzky began her studies in belly dance while at the University of Chicago in 1996. She directs Hip Expressions Dance Studio and Loud Zoo, an improvisational …

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Easy Ab Workouts Guaranteed to Work!

If you think that there is not a single ab workout that is easy to do, then you are worrying over a dilemma that can actually be solved. There are workouts that are easy to do, especially for first timers in abs workouts, that you can even perform them in your very own home. What you should keep in mind though that these exercises are not magic; don’t expect sexy six-pack abs after a week of workout. The main point here is that there are easy ab workouts that can effectively develop one’s abs and that you can perform them everyday in your very own home.

Since the abs are located in the stomach area, ab workouts are going to take time before the results begin to show because this is the area in our bodies where the most fat is accumulated and the hardest to tone. But by exercising regularly and sticking to a balanced diet, you’ll be able to develop your abs in just a few months. By constantly performing these easy exercises, you’ll be posing in front of the mirror with your new six pack abs soon enough.

The first exercise is the crunch. Crunches are known to be the official exercise in ab workouts, but you can achieve even more by adding some variation to it. You can perform several sets of crunches while raising your legs. You can lie on your back, with or without a mat, with your legs up in the air together and in a straight position. You then raise your shoulders off the floor and perform the usual style. Just remember that you shouldn’t try to lift your entire upper body from the floor or to use your arms to help you rise from the floor because all the effort you’ll be putting here will be for naught. Your abdominal muscles are supposed to do the work so as much as possible, keep your arms crossed over your chest and move using your muscles alone.

The second easy abs workouts you can concentrate on are on your oblique muscles. These are muscles located on either side of your stomach area (a.k.a. love handles), which can make you look sexier and leaner when developed thoroughly. You can perform exercises that help tone the oblique muscles such as oblique crunches so that you’ll be able to develop a leaner look for your body along with a nice set of flat abs. When doing this type of crunches, you lie on your back and twist your body as you rise up to create a diagonal angle each time you crunch. Keep doing this when concentrating or toning on your oblique muscles, alternating the directions once in a while to add more variation to it.

There are more easy abs workouts that you, whether a beginner or a previous bodybuilder, can try doing to tone your abs even more. If you are really serious about it, I would suggest enrolling in a fitness center where they help you through workout sessions that focus in developing your abs effectively and faster than you can do on your own.

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